Firm, mild-flavored mahi mahi gets a delicate coating of almonds and bread crumbs and a drizzle of a light white-wine sauce for a main dish that's quick and a little bit fancy. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F. Line a baking sheet with foil. Coat foil with cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish; set aside.

  • In a shallow dish, combine egg white and the water. In a second shallow dish, combine almonds, bread crumbs, the 1 tablespoon thyme, and the 1/4 teaspoon salt. Dip fillets in egg white mixture, turning to coat. Dip in almond mixture, turning to coat evenly.

  • Place fish on prepared baking sheet. Sprinkle any remaining almond mixture over fish. Coat fish with cooking spray. Bake 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake easily when tested with a fork.

  • Meanwhile, in a small saucepan melt butter over medium heat. Add shallot; cook 3 minutes, stirring occasionally. Add flour, the 1/8 teaspoon salt, and the pepper, stirring until flour is coated. Add white wine and lemon juice all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in the 1/2 teaspoon thyme. Drizzle sauce over fish to serve. If desired, garnish with additional snipped thyme.

Nutrition Facts

203 calories; total fat 6g 9% DV; saturated fat 1g; cholesterol 84mg 28% DV; sodium 383mg 15% DV; potassium -1mg; carbohydrates 6g 2% DV; fiber 1g 4% DV; sugar 1g; protein 24g 48% DV; exchange other carbs 1; vitamin a iu -1IU; vitamin c -1mg; folate -1mcg; calcium -1mg; iron -1mg; magnesium -1mg.